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ZWOW #1
Fitness | November 19, 2014
Hi guys,
Here’s the new version of ZWOW #1. I’d like to re-shoot all the ZWOW’s, but it’s going to be a lot of work, and I rather prefer to focus my time and energy on the new and more exciting content. That said, I did the first round to get you started and it’s going to be up to y0u to finish the additional two rounds on your own. Try to keep the same pace. This is a very challenging bodyweight workout, and this week we’ve done already 3 intense workouts, so even if you just do that one round with me, and some stretching… it’s probably going to be enough for today. Have fun!
Workout Breakdown:
1. Dive Bombers x 10
2. Burpees x 5
3. Squat Leg Lift x 20/20
4. Burpees x5
5. Side Plank Lift x 10/10
6. Burpees x 5
7. Pistol Squat 10/10 reps
8. Burpees x 5 reps
___________________________
3 rounds for time.
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Drills
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
I still have zwows on my utube???
Private Member |
This is just too cool for words, Zuzka!
Private Member |
toronto, on
Super challenging!!! But my assisted pistols are improving due to this week’s focus on them. I’m realizing the heel to all other not so often used muscles connection, which is great! I did this along with the old ZWOD videos. 26 minutes with proper form and not rushing through.
Private Member |
la valette-du-var, france
The squats and leg lifts HURTS 😀 I love it !
Private Member |
Nice workout !!! But I was not able to do the Pistol Squats.. Would it be because of balance or weakness in my quadriceps ?
Thanks !!
Private Member |
toronto, on
Hi, Marie Helene! Check out Learn the Pistol Squat Workout on the zuzkalight channel. She designed the video specifically for building up our coordination and strength for the pistols 🙂
Private Member |
lake tahoe, nv, usa
Pistol squats are a lot about our motor skills which means how effectively can our body work as a unit and handle different patterns of movement. In other words, you may already have the strength and flexibility, you just need to learn a new movement. If you can do regular squats with weights or jump squats, and jump lunges, then you should have enough strength to do a pistol squat – at least one. Most people have a problem with flexibility and realize that they have tight calves and hamstrings, so some exercises that may help would be downward dog, or seated forward bend.
Private Member |
they really hurt my knees, does that mean I am doing them wrong, I have the strength but after I do them my knees are toast, BAD. 🙂
Private Member |
I would recommend to see tutorial videos and compare your form in a mirror.
Don’t break your knees, it is harder to get back into working out after. Better simplify or swap with something else rather than be out for 6 weeks due to an injury. 😉
Private Member |
ponte vedra beach, fl
I’ve stopped doing them. They were hurting my knees and then the last time we did the benchmark I really boogered up my knees doing them. I was even using the trx for assistance. I just do another exercise. Whatever I want really.
Private Member |
you are amazing for re-shooting these. 🙂 We warriorZ love you
Private Member |
Excelente,gracias
Private Member |
I loved this ZWoW! I remember when I first did this one I couldn’t do a push up off my knees & well…pistol squats were totally out of the question. Flash forward almost 3 yrs and I can finish this is 20 mins & 36 seconds with full push up and pistols! I’m so proud of myself! Thanks Z!!
Private Member |
This is one of my favourite classic ZWOWS 😉
Private Member |
florida, usa
Me too 🙂 It’s ridiculously tough.
Private Member |
manchester, united kingdom
3 rounds done, sweating and loved it.